How to Treat Anxiety With Breathing

Anxiety is a mental condition that affects one's feelings of well-being. While all individuals experience bouts of anxiety, those with generalized anxiety disorder encounter frequent attacks without necessarily understanding where the anxiety is coming from. While there are medications to control anxiety levels, simple breathing exercises can help reduce anxiety and stress levels, according to the University of Michigan.

Things You'll Need

• Chair
• Blanket
• Pillow

Instructions

Breathing Techniques for Anxiety

1. Sit in a comfortable chair and cover yourself with a warm blanket. The purpose of breathing exercises is to focus on the act of breathing; if you are cold or uncomfortable, the mind is unable to relax and devote its full attention.

2. Relax your shoulders and neck; make sure they are not hunched and release all tension within these muscles. Gently breathe in through your nose and out through your mouth for five seconds. Next, purse both lips together as if you are trying to whistle; breathe in through your nose, then slowly exhale through your lips. Allow the breath to easily flow out of your mouth; do not force the air out. This will cause your exhale to be significantly longer than your inhale.

3. Lower yourself to the floor and lie on your back with your head supported by your favorite pillow. Bend your knees and place your right hand on your chest, directly over your heart and your left hand directly below your rib cage on your stomach. When you inhale, allow your stomach and lower section of your rib cage to rise while your chest and upper body remain still. Inhale for three seconds and exhale for six seconds. If you find you exhale faster than six seconds, slightly purse your lips as in step two to slow the breathing.

4. Sit in a chair with your shoulders relaxed and your neck in a neutral position. Breathe in through your nose and exhale through your mouth four times. Place your hands directly over your stomach and slightly press against your abdomen. Take a deep diaphragm breathe by allowing your stomach to expand and keeping your chest completely relaxed. Once your lungs are full, exhale the breath in short bursts that are forced out by the diaphragm while saying the word "Ha" until your lungs are emptied. Repeat this breathing exercise four times to help release stress and anxiety.

Tips & Warnings

• While performing these breathing exercises, turn off the lights or lower your window shades to create a relaxing environment.

• If you feel dizzy, then you are inhaling too much oxygen; slow your breathing to stop any sensation of fainting or dizziness.

References

• University of Michigan - Breathing Techniques
• Dartmouth University - Managing Stress and Anxiety

Resources

• Boston University - Center for Anxiety and Related Disorders